Dr. Rhonda Patrick Supplements Overview 2022
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Dr. Rhonda Patrick has spent years learning about the effects of nutrition on the body, and she’s developed a list of go-to vitamins and supplements for improving health. We scoured Rhonda’s tweets, podcast episodes, and other Q&A sessions to figure out what she’s taking right now. Check out the list below to see what supplements you might want to incorporate into your own daily diet.
Updated 02/10/22
Before You Start: A Note About Supplements
Many of the supplements we discuss below are available over the counter, but you should not let that blind you their potency. Taking too much of some supplements, such as vitamin D, can lead to potentially serious health consequences.
While it’s probably safe to start a multivitamin supplement to increase your intake of essential micronutrients without first checking in with a doctor, you should go in for a checkup and blood test if you plan to radically change your diet. A blood test, especially, can help you pinpoint your body’s specific deficiencies so you can target them through diet and supplements.
Dr. Rhonda Patrick Supplements — Daily Core List
This core list is the backbone of Rhonda Patrick’s daily supplementation; they’re the vitamins, minerals, and compounds that she won’t go without.
Multivitamin
Recognizing that no one’s diet is perfect, Rhonda Patrick takes a multivitamin every day. This type of supplement is the perfect way to ensure your body is getting the nutrients it needs, including those that are difficult to find in the average diet.
Rhonda Patrick’s top pick
Rhonda’s long-time multivitamin supplement is Pure Encapsulations O.N.E. She’s praised it for its healthy variety of essential micronutrients and serving size — many other multivitamins require that you take two or more pills per day, whereas this brand’s serving size is just one capsule.
Dosage
Rhonda Patrick takes one pill per day as this multivitamin supplement contains the right ratio of nutrients in just one serving.
Vitamin D
Rhonda Patrick has long advocated the importance of proper vitamin D levels. And for good reason: One study suggests that over 40% of Americans are deficient in this important nutrient.
According to a study is the British Medical Journal, it’s speculated that vitamin D supports immune function and can specifically help prevent respiratory tract diseases.
The problem is that it’s not easy to get vitamin D from food. Instead, the human body makes most of it from exposure to sunlight. But even that is typically not enough, which is why vitamin D supplementation is important.
Also vital to note that is vitamin D is fat soluble, so it’s possible to get too much of it, which could negatively impact your health. For this reason, it’s imperative that you regularly check your vitamin D levels to make sure they’re within an acceptable range. Rhonda keeps hers between 40 and 60 ng/ml, which she monitors with blood testing.
Rhonda Patrick’s top pick
Rhonda’s top choice for vitamin D supplementation is Thorne Research Vitamin D-1000.
Dosage
To maintain her vitamin D levels, Rhonda takes 5,000iu daily of her Thorne Research supplement. Her multivitamin already contains 2,000iu, so she takes three additional Thorne Research capsules to get to 5,000iu.
Magnesium
Magnesium is another nutrient that many American’s don’t get enough of, with one study showing that nearly 50% of the population is deficient.
Because the multivitamin Rhonda takes doesn’t contain magnesium, she supplements it separately. However, she notes that she doesn’t get 100% of her recommended daily allowance in pill form. Instead, she aims for 30% from supplementation and 70% from diet, specifically leafy green vegetables.
Magnesium helps with energy production, supports muscle and nerve function, and assists with DNA repair, so it’s important that you maintain adequate levels.
Rhonda Patrick’s top pick
Dr. Rhonda Patrick uses magnesium glycinate from Pure Encapsulations.
Dosage
Because Rhonda gets the majority of her magnesium from her diet, she takes just one 120 mg capsule daily. If you’re not eating enough leafy green vegetables, you may need to supplement more.
Omega-3 Fish Oil
Your body can’t make omega-3, so it can only get it through food or supplements. The problem with trying to get your recommended daily allowance through food, specifically fish, is that you can expose yourself to an excess of heavy metals.
A better way to supplement this nutrient is to take fish oil. Omega-3 and fish oil help the body in numerous ways, including lowering blood pressure, reducing triglyceride levels in the blood, and improving the pain and tenderness associated with rheumatoid arthritis.
Rhonda Patrick’s top pick
Rhonda’s preferred fish oil supplement is Norwegian PURE-3. It comes in two versions, high DHA and high EPA, of which she takes both.
Norwegian PURE-3 can be hard to find due to supply issues. If you’re having trouble locating it, you can also try Nordic Naturals EPA Xtra, the fish oil supplement that Rhonda used before Norwegian PURE-3.
Dosage
Each day, Rhonda takes 2g of Norwegian PURE-3’s high DHA formula and 2g of the high EPA formula.
Dr. Rhonda Patrick’s Supplement List — Additional Supplementation
Here are more supplements that Rhonda Patrick takes, often on a daily basis. Each offers its own health benefits that contribute to a stronger body and mind.
Collagen
Rhonda added collagen to her supplement list after checking out a study that suggested it could improve joint health by supporting the creation and maintenance of connective tissue. It’s also known for its ability to slow the signs of aging.
Rhonda Patrick’s top pick
Rhonda mentioned in an Instagram post that she uses Great Lakes Hydrolyzed Collagen.
Dosage
Rhonda’s preferred collagen supplement comes in powder form, so she usually takes in it in her smoothies and teas. If you’re interested in trying it in smoothie form, check out our breakdown of Rhonda Patrick’s smoothie recipes.
Melatonin
Rhonda has often discussed the importance of getting a good night’s sleep. To help ensure she gets her zzz’s, she takes a melatonin supplement. Melatonin is a hormone that you make naturally. Your body ramps up production at night to help you get to sleep, and then it tapers off as you reach morning.
But as you age, your body makes less melatonin, which could lead to less restful sleep. You can help stave this off by taking a melatonin supplement before you head to bed.
Rhonda Patrick’s top pick
Rhonda’s preferred melatonin supplement is made by Pure Encapsulations.
Dosage
Rhonda Patrick takes 9 mg of melatonin nightly, which is equal to three servings of Pure Encapsulations’ formula.
Nootropics
Nootropics are substances or supplements that improve cognitive function, assisting with attention, creativity, memory, and motivation.
Unlike some health gurus, Rhonda is very particular about which nootropics she’ll take. She doesn’t use compounds that are inhibitors of enzymes in the brain and won’t touch anything that hasn’t been on the market for a long time.
Rhonda Patrick’s top pick
Rhonda creates her own nootropic drink by mixing some of her favorite ingredients. She gets Lion’s Mane Mushroom from Laird Superfood and a cocoa flavanol supplement from Cocoavia.
Dosage
Rhonda makes her nootropics drink whenever she needs a boost in cognitive function. In addition to Lion’s Mane Mushroom and cocoa powder supplement, she also adds coconut powder, MCT powder, stevia, cinnamon powder, and water.
RELATED READING: Tim Ferriss Nootropic Brand Recommendations
Omega-3 Phospholipids
In addition to the omega-3 that she gets from her fish oil supplement, Rhonda also makes sure to get omega-3 phospholipids for better brain health. She used to take krill oil for this, but she’s since made the switch to wild salmon roe caviar so she can get it naturally.
In a research paper she published in 2018, Rhonda suggests that getting DHA in phospholipid form could reduce the risk of developing Alzheimer’s disease.
Rhonda Patrick’s top pick
Rhonda buys wild Alaskan salmon roe caviar in bulk from VitalChoice.
Dosage
She enjoys her wild salmon roe caviar several times a week, usually on avocado with a splash of lemon juice. Curious about what else Rhonda eats? Check out these Rhonda Patrick recipes.
Pyrroloquinoline Quinone (PQQ)
After reviewing studies that showed that PQQ reduced inflammation and improved cognitive function, Rhonda added the supplement to her rotation. It works by improving blood flow to the brain, which brings more oxygen.
Rhonda Patrick’s top pick
Rhonda Patrick takes Life Extension’s PQQ Caps.
Dosage
Right now, Rhonda takes two capsules (40 mg total) once per day.
Probiotics
To keep her gut health in check, Rhonda Patrick regularly takes a probiotic. But she notes that it’s important you choose a quality supplement. Otherwise, you may be purchasing a product that doesn’t deliver on its promises — a bottle may indicate 100 billion live bacteria, but you may only receive a fraction of that if the probiotic is kept in inhospitable environments.
Rhonda Patrick’s top pick
Rhonda’s current probiotic comes from Visbiome. It’s available in powder and capsule form, with Rhonda preferring the powder with 450 billion live bacteria per packet. This product arrives with a cold pack to maintain its potency.
Dosage
Rhonda takes a maintenance dose of Visbiome probiotics once per week or once every two weeks.
RELATED READING: Dr. Rhonda Patrick Probiotic Supplement Choice
Sulforaphane
Sulforaphane is a compound that has shown promising health benefits, acting as an antioxidant, antimicrobial, anti-inflammatory, and more.
When Rhonda first incorporated sulforaphane into her routine, it was by way of broccoli sprouts that she grew herself. These days, she gets it from a sulforaphane supplement or moringa powder — Rhonda doesn’t have time to grow her own broccoli sprouts anymore.
Rhonda Patrick’s top pick
Rhonda’s preferred sulforaphane supplement is called Prostaphane. This product is only available in France, so she has it shipped to her through a third party. She also gets her sulforaphane from morgina powder, which she adds to smoothies.
Dosage
Rhonda takes two tablets of the sulforaphane supplement Prostaphane daily and adds morgina powder to her smoothies.
Ubiquinol
Ubiquinol, a form of the supplement CoenzymeQ10, has a key role in the production of the energy that your cells need to keep your body functioning properly. Rhonda likes this particular version because she believes it’s more bio-available.
You can get ubiquinol through your diet, but Rhonda chooses to supplement to make sure she hits her preferred target.
Rhonda Patrick’s top pick
Rhonda takes Ubiquinol-QH in 200 mg capsules from Pure Encapsulations.
Dosage
Dr. Rhonda Patrick takes one 200 mg capsule daily.
Vitamin K2
Vitamin K comes in two forms: K1 and K2. You can get K1 pretty easily through your diet by eating plenty of leafy green vegetables. Getting K2 is a bit more difficult as it’s mostly found in fermented foods, which many Americans don’t consume on a regular basis.
Vitamin K1’s primary role is to help the liver produce blood-clotting proteins. Any K1 that’s left in your body is then used to transport calcium. The problem is that if you’re deficient in K1, you won’t have enough of the vitamin to help with calcium transport.
This is where vitamin K2 comes into play. It’s not used by the liver, so it can immediately work to aid calcium transportation.
Rhonda Patrick’s top pick
Mega Vitamin K2 from Life Extensions is the product that Rhonda Patrick uses.
Dosage
Rhonda takes one 45 mcg softgel daily.
Wrapping Up
Everybody and every body is different, so don’t worry if you’re feeling overwhelmed by this Dr. Rhonda Patrick supplements list. There’s a lot of info here, but there’s no rush to snag these vitamins and supplements right away.
If you’re wondering where to start, consider some of Rhonda’s core supplements — a multivitamin, magnesium, and fish oil. Remember that vitamin D can be dangerous in high doses. So rather than jump on that one, instead connect with your doctor to learn more about what your body needs — a quick exam, simple blood test, and review of your medical history can paint a clear picture of where deficiencies may lie so you can figure out next steps.
Want to unlock better health through your diet? Our biohacking for beginners guide should be your next stop.
thanks for this comprehensive list, super helpful
Glad it helped! Thanks for the message.
Is/was she really taking the multivitamin which has B vitamins AND additional B vitamins?
Also, that b vitamin is no longer made.
Thanks.
Good questions.
Yes, Rhonda definitely takes an ‘activated’ B complex alongside her multi vitamin. See these two tweets where she talks about the supplements she takes, and mentions B vitamins and multivitamins separately:
Twitter Link 1
Twitter Link 2
Then see this tweet for the specific brand of activated b vitamins she takes (granted it was from 2015, and preferences do change):
FoundMyFitness Site
The product mentioned hasn’t been discontinued, but it appears Amazon is out of stock for now. It can still be found elsewhere, for example via Swansons website.
In terms of why Rhonda takes a multivitamin containing B vitamins AND she takes a B vitamin complex on top, that would probably be a question best answered by Rhonda. However, as she isn’t immediately available, I’ll hazard a guess.
She probably takes the multivitamin to cover bases such as iodine, zinc, selenium, manganese, chromium, boron, coenzyme Q10, alpha lipoic acid, lutein, zeaxanthin and lycopene. Vitamins and minerals that wouldn’t be covered if she just took the B complex. Then she takes the B complex in addition, because she has decided that more bio available B vitamins, in greater quantity, would be beneficial.
John,
Thanks very much for taking the time to reply.
You’re welcome! Thanks for comment 🙂
John,
I just heard back from her:
“I only take the ONE multi and have cut out the activated B complex since the ONE should provide me with enough B vitamins. I’m not homozygous for MTHFR but my mother is and she has other polymorphisms in the same pathway. She takes the activated B complex in addition to the ONE multi and that seems to work well for her (ie. her blood pressure seems to do better with more 5MF). I think the recommendation for 800 micrograms of 5MF is relevant for people that are homozygous for MTHFR (~20% of the population if I remember correctly). ”
Scott
Great work Scott, thanks for the update!
Can you send me the source? (Am trying to keep the above info as cited as possible, so people can trust it).
What I take from Rhonda’s message above, is that for people with regular MTHFR enzyme activity, a multivitamin such as Pure Encapsulations ONE will provide enough B vitamins (and specifically, enough folate).
However, for people with the MTHFR polymorphism that leads to reduced enzyme activity, they should supplement additional folate.
Presumably this could come in the form of a complete B complex, or perhaps more specifically, just a folate supplement.
Great work Scott, thanks for the update!
Can you send me the source? (Am trying to keep the above info as cited as possible, so people can trust it).
What I take from Rhonda’s message above, is that for people with regular MTHFR enzyme activity, a multivitamin such as Pure Encapsulations ONE will provide enough B vitamins (and specifically, enough folate).
However, for people with the MTHFR polymorphism that leads to reduced enzyme activity, they should supplement additional folate.
Presumably this could come in the form of a complete B complex, or perhaps more specifically, simply a folate supplement.
John,
The source is not a public document. I signed up as a supporter of her on Patreon, and sent her a message and the above is a direct quote cut and pasted from the message I received back.
I forwarded the e-mail I received with her message to you.
Thanks for sending on the email Scott, have updated the blog post accordingly 🙂
This is great. I’ve learned so much from studying Dr. Patrick’s podcast , site, etc. Very excitied to see how this can impact my families lives and my strength training
Totally agree JD; Rhonda is such an invaluable source for nutrition information.
What is Rhonda’s take on mk-4 vitamin K2? Omegavia thinks that mk-4 is crucial:
https://omegavia.com/how-to-choose-the-right-vitamin-k2-supplement/
I am surprised Rhonda doesn’t take mk-4.
Hi Merwane, great question! To my knowledge, thus far, Rhonda has focused on explaining the benefits of MK7. Haven’t found her advocating the combination of both MK4 & MK7.
That being said, the article you point to looks interesting. Would like to go through it thoroughly when I have more spare time. Its an important topic.
Great article, thank you for compiling all of this info.
The Amazon list is empty, unfortunately. Just wanted to let you know.
Hey Alex! Thanks for the heads up on this, really appreciate it. Have taken the link down for now.
This is so helpful. Thank you for taking the time to put this together!
Thanks Ashton! Appreciate the encouragement. It’s something I find super interesting, and this info caused me to change up my supplement stack completely.
Hey John,
thanks a lot for this list. I was searching for exactly Rhonda’s supplement favourites and you gave me just what I needed!
Keep up the great work.
Thanks Jens! That’s exactly the reason I created it also – was looking for more info on what supplements Rhonda takes.
Thanks so much for this. It is so much easier than listening to Joe Rogan’s podcasts over and over (as much as I love them). 🙂
Thank you for the list, John! Any idea on if she’s taking a Potassium supplement or what brand she might recommend for one?
Thank you
Hey Joe! You’re correct, none of her supplements (including the multivitamin) contain potassium.
According to her Twitter, she gets her potassium from smoothies:
https://twitter.com/foundmyfitness/status/561576266587848704?lang=en
The RDA of 4700mg is quite high.
If you’re looking to supplement, two brands Rhonda trusts are Thorne & NOW (particularly Thorne). So could look towards their potassium citrate option.
Thank you very much for all the info, John!
Great info! Question, I just started Niacin, Vit B3 for high LDL cholesterol. Would the supplement Rhonda takes for B3, Thorne Niacel, provide the same ability to lower cholesterol??
Hey Kim! Thanks for the message.
That’s a good question regarding Nicotinamide Riboside and its potential affect on cholesterol.
I must admit, I don’t know enough about the mechanism behind NAD+ and its precursors to answer effectively.
However, I can point you in the direction of a science paper that may be of interest:
http://www.sciencedirect.com/science/article/pii/S1550413112001921
Titled: The NAD+ Precursor Nicotinamide Riboside Enhances Oxidative Metabolism and Protects against High-Fat Diet-Induced Obesity
The intro explains how with Niacin, you get beneficial effects on blood lipid and cholesterol, but you also get flushing (and thus poor patient compliance).
Niacin is an NAD+ precursor, but there are others. So they wanted to test nicotinamide riboside, to see if it would give the same beneficial results, without the flushing.
Amongst their results, I quote “Together, these observations unequivocally demonstrate that NR-fed mice are more insulin sensitive. Furthermore, NR partially prevented the increase in total (Figure 3K) and LDL cholesterol levels (Figure S2D) induced by HFD, even though HDL-cholesterol levels were unaffected.”
So they had some positive results. It would worth digging into further, especially if you run into issues with Niacin flushing.
Hi John. Great write up. I note that you have addressed buying from the UK for a number of supplements. Any ideas for the best UK source of probiotics? Visibiome doesn’t appear to available here. Thanks.
Hey. Specifically for probiotics in the UK, you could go for VSL#3 over Visbiome. Rhonda was using VSL#3 up until recently, and it’s the version that has all the papers published about it. There’s a good comparison table below which shows how similar VSL#3 and Visbiome are:
https://cdn.shopify.com/s/files/1/0736/3645/files/Comparison_Table_01_18_16.pdf?283375325897882360
Awesome summation!!!
I think Rhonda is also suggesting using curcumin as well. She suggests Meriva for its blend of curcumin and phostphatidylcholine.
https://blackbeltwhitehat.com/2016/03/21/dr-rhonda-patrick-joe-rogan-podcast/
https://twitter.com/foundmyfitness/status/690253894333542400?lang=en
Cheers,
Hey Rachel! Thanks for the message and the links : )
Absolutely, great supplement, have included Meriva.
Please can someone recommend/link which brand mustard seed powder is good grade. should taste bitter in your mouth as Dr Rhonda said. Thank you!
Hi, you seem to pay much attention to what she said and your notes are useful, thanks.
I plan to grow my own broccoli sprouts at home. If it happens that you are in the same business, do you know how to keep a clean environment, with little possibility of contamination from bacteria (as Rhonda advises)? Or what would be the alarming signs that you failed to keep it clean? (I bought organic, sealed, not yet expired, (at least looking as) high quality seeds, so my assumption is that the seeds are ok, I am concerned on how not to mess it by myself.)
Hey George!
Yes – I grow the broccoli sprouts at home. But I’m not going to profess to be an expert.
That said, have grown many batches without issue.
Main things to watch out for are:
– Start with a relatively sterile environment – so you want to make sure your jar is clean (obviously!)
– Rinse the seeds out a few times daily
– When you harvest – refrigerate or freeze any extras for later (rather than leaving them out in the warm for prolonged periods of time)
In terms of alarming signs to watch out for… good question! I would assume you’re just looking out for “unhealthy” looking sprouts, or if there’s anything else multiplying along with the sprouts.
So far I’ve seen nothing but healthy looking sprouts – so haven’t come across that issue.
Hi there,
This is a very good article. As i am from Australia, i am finding it hard to buy most of these supplements. I do not take any at the moment, but my health is suffering and i want to invest in good quality supplements. Particularly interested in the ONE multivitamins which are unavailable in Australia. Could you please recommend me an alternate brand of such supplements that i may be able to source in Aus?
Thanks so much
Hi Sophie, thanks for your message. Its a good question, and is an issue I came across also (being based in the UK).
I’ve actually written the post below to (hopefully) help those like yourself who are outside of the USA, and thus finding Pure Encapsulations O.N.E difficult to get hold of. If you do take the time to read it, could you reply and let me know if its helpful – and specifically if there’s anything you’d like more words on. Thanks!
https://eatmovehprod.wpengine.com/dr-rhonda-patricks-multivitamin-alternatives-for-non-usa-residents/
In terms of info specific to Australia, I did come across this site which seems to have a nice range of multivitamins, including the Thorne Research brand:
megavitamins.com.au
I asked them if there will be import fees on their supplements, and they said no. I’d suggest confirming that again, because they are a NZ company, and their site says their supplements come from other countries also.
Hi John, you wouldn’t happen to know of any other multi vitamin recommendations Rhonda would have? The Pure Encapsulations O.N.E multivitamin doesn’t seem to be able to be shipped to Canada. I’ve tried several sites and no luck.
Thanks
Hi Scott, thanks for your message. Its a good question, and is an issue I came across also (being based in the UK).
I’ve actually written the post below to (hopefully) help those like yourself who are outside of the USA, and thus finding Pure Encapsulations O.N.E difficult to get hold of. If you do take the time to read it, could you reply and let me know if its helpful – and specifically if there’s anything you’d like more words on. Thanks!
https://eatmovehprod.wpengine.com/dr-rhonda-patricks-multivitamin-alternatives-for-non-usa-residents/
Hi John,
Thank you very much for looking into this. I just ordered The Now brand for my wife and the Opta-Men for me with no issues. Thanks again!
Hello John, it seems that you removed Nordic Naturals Omega-3 Phospholipids. Is there a reason for that?
Thank you for compiling this all of this.
How much and how often does she consume the VitalChoice Roe Caviar? It’s not clear. An ounce, a tablespoon, etc? Thanks so much for the info.
I am not exactly sure of that info. The Instagram post just mentions that she likes to put them on an avocado for a small snack. Here is another picture she took of having it on some sushi she was eating. Hopefully this gives you a better idea. https://www.instagram.com/p/Ba9wW0inxR0/?taken-by=foundmyfitness
Hey, howcome PQQ got taken down? Did she stop recommending it?
+1
Is there a source for her new fish oil brand? I thought she recommended taking 2g of EPA a day, now shes taking the DHA version and consuming only 800g of EPA a day?
I believe that change occured because of her pregnancy…